The Power House at Highland
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10:30 pm

170118

P1 strength:
Every 90" for 10 Sets 
Hang Power Clean x 3-5
Reverse Plank x 20"

P2 strength:
Every 90" for 10 Sets 
Power Clean + Hang Clean

P1 WOD:
EMOM 10'
30" wall ball

P2 WOD:
EMOM 10'
20 Wall Balls (20/14)
* Goal is Unbroken, Scale weight if needed *


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7:09 am

170117

P1 Strength:
Every 90" for 10 Sets
Goblet Squat x 3-5
Front Plank x 20"

P2 Strength:
Front Squat
10 x 3 @ 70%
Complete 1 set every 90" for 10 sets (15' total)

P1 WOD:
27-21-15-9
Russian Swing, KB deadlift or banded pull through
Burpee or updown
For time

P2 WOD:
27-21-15-9
American Swing 55/35
Burpees
For time

0 Comments
7:09 am

170117

P1 Strength:
Every 90" for 10 Sets
Goblet Squat x 3-5
Front Plank x 20"

P2 Strength:
Front Squat
10 x 3 @ 70%
Complete 1 set every 90" for 10 sets (15' total)

P1 WOD:
27-21-15-9
Russian Swing, KB deadlift or banded pull through
Burpee or updown
For time

P2 WOD:
27-21-15-9
American Swing 55/35
Burpees
For time